What's for dinner?

Whether you've had a long day at work, are doing the after-school activity junket, or just don't really feel like spending a lot of time cooking, you still have to eat! Here are some suggestions for preparing healthy, quick dinners at home.

While things do sometimes happen unexpectedly, many times we know when it will be a busy or late night. Plan for it when you have the time!

- Leftovers: Cook & freeze extra portions (or two different meals) when you have time. Reheating is quick & easy.

- While cooking dinner, cook more lean protein (e.g., chicken strips, ground beef, etc.) than you'll need & refrigerate it. Add a carbohydrate & fruit or vegetable for a new quick meal.

- Crockpot: It takes very little effort & only a few minutes to add ingredients & turn it on.

- Write down some quick, easy go-to meals. Hang it on the fridge or pantry door.

- For the organizationally challenged or free-spirits, keep a well-stocked pantry & freezer. (More on this in the coming weeks...)

Examples--

1) Stir-fry: Strips of chicken, beef, or pork; instant brown rice; pre-cut or frozen veggies; sauce.

2) Spaghetti: Ground beef or turkey; whole grain or enhanced pasta; veggies (mushrooms, bell peppers, tomatoes, etc.); tomato sauce. Consider adding a side salad.

3) Sandwich or wrap: Add a protein, lettuce, tomato, & desired "flavoring" to a whole grain tortilla or bread. Add a side salad or fruit salad for a more substantial meal.

4) Salad: Add a protein, lettuce, & whatever "flavoring" you want... Examples:

* Asian (chicken strips; lettuce; mandarin oranges; slivered almonds; light ginger or Asian dressing).

* Taco (ground beef, turkey, or chicken; lettuce, tomato, corn; black beans; light sprinkling of low-fat cheese; few corn chips; salsa).

* Chef (slices of turkey, ham, roast beef; lettuce, tomato, cucumber; light honey mustard dressing; if you need a little more substance, add a hard boiled egg).

5) Brinner (aka breakfast for dinner): a veggie omelette (or frittata... an Italian omelette that lets you just throw the veggies in without folding!); whole grain toast; fruit salad.

Want more ideas??? Check out:

- Tips for Quick Meals: www.webmd.com/diet/healthy-kitchen-11/10-tips-for-fast-cooking?ecd=wnl_nal_din_061511

- $3 per serving Diet Dinners (plus a bunch of other quick, healthy, cheap recipes): www.eatingwell.com/recipes_menus/recipe_slideshows/3_diet_dinners

- 6 Recipes with 8 or less ingredients for under $15 per family: www.webmd.com/food-recipes/features/meal-planning-6-dinners-budget

- Ideas for Rotisserie Chickens: www.webmd.com/food-recipes/features/easy-rotisserie-chicken-recipies

Longevity... (the short version)

For the past 10 years or so, researchers have been planning the National Children's Study. This intensive undertaking will follow 100,000 children (and their mothers) from conception to age 21. The goal is to determine what factors impact growth, health, development, and chronic diseases.

Unfortunately, this information won't be available for... well, a while. But the Centers for Disease Control (CDC) reported on 4 healthy behaviors that help lengthen life spans.

- Be physically active.

- Eat a healthy diet.

- Don't smoke.

- Consume only a moderate amount of alcohol.

Participants with all 4 healthy behaviors had a 67% decreased chance of cancer and heart attacks _AND_ a 57% reduction from other causes of death (compared to those who did none of the above).

* For a summary of the CDC report-- http://www.webmd.com/healthy-aging/news/20110818/4-keys-to-a-long-life

* For info on the National Children's Study (closest location is Durham)-- http://www.nationalchildrensstudy.gov/Pages/default.aspx

* For more on physical activity & healthy eating, you've come to the right blog! Stay tuned for new weekly posts. Feel free to review older posts, too.

* For more info on quitting smoking, call 1-800-QUIT-NOW (1-800-784-8669). Or, check out http://www.quitlinenc.com/, http://www.cancer.org/ or http://www.heart.org/.

* For help involving alcohol use, call 1-877-619-3761 or go to http://fivecountymha.org/.

Start Packing... Ideas for Lunch

With school starting in a few days, are you looking for new, nutritious ideas to pack for your child(ren)?

But, packing a lunch isn't just for kids! As discussed in March 20's blog post, doing so is also a great way to save money & calories (not to mention, gas, time, etc.).

The basics include a low-fat protein &, preferably, a whole grain carbohydrate. Lunch is a great chance to add in fruits & vegetables, too! Many people also enjoy having a sweet or salty treat (just watch portion size). Review Class 1's summary if you want a refresher.

Need examples? Check out:

- http://kidshealth.org/parent/nutrition_center/healthy_eating/lunch.html#cat20738: helping kids make healthy choices at school, substitution ideas, & food safety.

- http://wendolonia.com/blog/bento-box-basics/lunch-box-idea-list/: foods by category for kids of all ages (recommended by a daycare provider).

- http://www.bluehealthadvantagene.com/individuals/health-library/brochures-and-guides/packing-a-healthy-lunch/: sample lunches, comparison to take-out, & practical tips.

- http://www.webmd.com/diet/healthy-kitchen-11/brown-bag-lunches?page=1: a bunch of lunch ideas that take just 10 minutes of prep time.

- http://www.webmd.com/food-recipes/features/work-lunch-brown-bag-tips?ecd=wnl_din_030711: several ways to spice up a sandwich & think outside the box.

Falling down on the job...

Today, I had a biscuit sandwich. And, I thoroughly enjoyed it!

As someone who lives a fairly healthy lifestyle and also gently encourages others to do so, you may be wondering how this could happen... But more importantly, why am I publicly airing my "indiscretion"?

Many people hesitate to adopt a healthy lifestyle because of "all or nothing" thinking. They tell themselves that being healthy means giving up all "bad" foods, always choosing nutritious foods, exercising every day for hours, etc. Otherwise, why even bother trying?

But, here in the real world, we get busy. We get cravings. We get invited to parties and family events. We eat at restaurants. These are all situations where we have some control but it's limited. So, here are realistic tips for dealing with times when you "fall down", too.

- Don't beat yourself up! If you're going to eat something indulgent, take pleasure in it. Take the time to savor how it looks, smells, and how each bite tastes. (By the way, eating slower tends to lessen how much you actually eat...)

- The indulgence needs to be an occasional, special treat... not an everyday occurrence.

- Can you find a slightly healthier version that will still satisfy? For example, ham is usually healthier than sausage. Can you leave off the butter or cheese? Could you add some veggies to bulk it up? Or, eating a broth-based soup or salad first might help fill you up.

- You always have control over how much you consume. How much do you need to feel satisfied? Can you share it with someone? (Remember, restaurant portions are very large!)

- Eat lighter, healthier meals before (if it's planned) and after to help compensate for the extra calories. Your splurge will dictate how long to modify. Lean proteins, whole grains, and fruits and vegetables are always recommended. Try to find lower salt and lower sugar foods, too. (Check out Class 1 and Class 2's summaries for more details.)

- Be more physically active than usual before (if it's planned) and after to help compensate for the extra calories. Your splurge will again dictate how long to modify. You can increase frequency, duration, and/or intensity. (For more details, check out Class 1's summary and/or March 26's blog post.)

For the record, I do try to practice what I preach... I did a 5K this morning (pre-biscuit). I ate until I was satisfied and left the rest. I am modifying my other meals.

When all else fails, remember that tomorrow is another day and another chance!

Fitting in Time to Get Fit

Do you ever wonder where your day went? With obligations like work, school, chores, family time, religious activities, volunteering, etc., we sometimes end up sacrificing sleep just to get stuff done. (BTW, as discussed in a few of April's blog posts, sleep is crucial when trying to lose weight or stay emotionally & physically healthy...)

So, how on earth can we fit in fitness?

- Find an activity you enjoy. It's easier to "find" time for things we like. Be realistic so you don't get hurt.

- Figure out why being active is important to YOU. Regularly remind yourself of this reason. (common reasons-- stress relief, more energy, weight loss, weight maintenance, look toned, reduce arthritis pain, increase longevity, keep up with the kids, help prevent or treat chronic health issues, achieve a specific fitness goal, etc.)

- Schedule physical activity & treat it like any other appointment.

- Multitask! Incorporate physical activity into an already scheduled activity.

*Do something active during family time like riding bikes or kicking a soccer ball.

*Walk for a few minutes during lunch, while the kids are at sports practice, while catching up with a friend, etc.

*Park farther away from the store.

*Exercise during TV commercial breaks. (The average 30 minute show has at least 10-15 minutes of commercials.)

- Consider reprioritizing... Will your life really be worse if you work-out instead of watching a re-run you've already seen three times? Can the chores wait 30 more minutes (or maybe even until tomorrow)?

For more info:

- Feb. 10th & Mar. 26th's blog posts

- http://www.myeatsmartmovemore.com/SimpleTips.html-- the "Move More" column has lots of tips & tricks.

- Sample flexibility exercises, strength exercises, & walking or running programs: http://www.myeatsmartmovemore.com/StartMovingMore.html

- Sample 10 minute workouts that require minimal equipment: http://www.marieclaire.com/health-fitness/news/10-minute-exercises-burn-fat?link=emb&dom=yah_life&src=syn&con=blog_marieclaire&mag=mar

ROAD TRIP! (the food edition)

Almost 2/3rds of North Carolinians surveyed eat at a fast food restaurant once a week or more. (State Center for Health Statistics, 2009 BRFSS)

So, whether planning a vacation or stay-cation, there's a good chance you'll order from a restaurant. Many restaurants now offer some healthier choices. But, eating healthy on the run can still be tricky...

Tips

- The ONLY real way to know is its nutrition information. Consider deciding where & what to eat ahead of time by using WebMD's Food-O-Meter or the restaurant's website. Some restaurants have the info on menu boards, brochures, or posters.

- Be aware of portion size. Many restaurants serve 2-4 times the recommended amount of food.

- Sweetened drinks (like sweet tea, soda, punch) can quickly pack on the calories. So can free items like rolls, breadsticks, & tortilla chips.

- Avoid foods described as crispy, breaded, fried, & creamy (like soups, dressings, sauces) when trying to eat healthy.

- Don't be afraid to ask about preparation or healthier substitutions.

For more info, check out:

- Overview including healthy ethnic choices: www.webmd.com/diet/healthy-holiday-eating-10/slideshow-healthy-eating-out?ecd=wnl_sxr_121909

- List of healthy choices: www.webmd.com/food-recipes/features/10-best-fast-food-meals?ecd=wnl_din_031510

- Healthy Dining Finder: www.healthydiningfinder.com/ (Their nutritional criteria is listed in the "About This Site" section.)

What to Drink in the Heat

Well, it's official! We set a record for 5 straight days of record-setting heat. So, what's the optimal drink for being active in the heat?

It depends on a few factors like:

- how long you're being active

- how intense your activity is

- weather conditions (heat index, humidity, etc.)

Basically, it boils down to how much you are sweating.

Generally, water is sufficient for most activities that are less than 1 hour, short or light in intensity, and/or climate controlled. Remember, to hydrate before, during, AND after physical activity. Lack of thirst is NOT a reliable sign of hydration!

Flavored or enhanced waters can encourage drinking more fluids (due to the taste). But, some can just as easily start to calorically erase your hard work.

Sports drinks contain carbohydrates (sugar) and electrolytes (salt and potassium) to help replace what is lost during long and/or intense workouts. A cheap, easy recipe is in the Men's Health article (link below)...

Energy drinks are often high in calories and have varying amounts of caffeine. This can be dangerous for people with caffeine sensitivities or may have a dehydrating effect. The long-term effects of some common ingredients are not yet known.

Please be VERY CAREFUL about being active outside right now.

Be active with a friend. * Choose a cooler part of day. * Find a shady path.

Learn and recognize the signs of dehydration, heat exhaustion, and heat stroke.

For more information, check out:

- Product Comparison: http://www.webmd.com/fitness-exercise/features/what-to-drink-when-you-exercise

- Kids/Teens: http://kidshealth.org/parent/sports_medicine_center/q_a/power_drinks.html#

- By Activity Level: http://www.mensfitness.com/nutrition/beverages/sports-drinks-facts

Being Healthy (despite the economy)

Many people think that it costs a lot to be healthy. Actually, it's often exactly the opposite...

Being overweight costs a person $400 - $525 per year. Being obese averages a cost of $2,500 - $4,900 per year per person. (George Washington University, 2010) Theories include medical costs, sick days, lower pay, & maybe even extra gasoline.

Being overweight or obese puts you at much higher risk for several chronic (& expensive) health issues. For weight loss hints, check out my earlier blog posts (May 15 plus Feb & Mar).

Tips

- Prevention is MUCH cheaper than treatment. Many chronic health conditions can be prevented or controlled through healthy eating & adequate physical activity. Screenings let you find out early & have more options. (Plus, all improve quality of life!)

- Some healthy foods can be cheap. Plan ahead. Look for what's in season & on sale. Buy in usable amounts. Cooking is actually less expensive & healthier than eating out. Check out Mar. 20th's blog post for lunch packing tips.

- Physical activity doesn't have to cost much (if any) money. Go for a walk. Or, use your body weight or everyday objects to exercise. Check out Feb. 10th's blog post for more ideas.

- Quit smoking & put aside what you'd normally spend. (It adds up quickly!)

For more detailed info & tips, check out:

- Saving Money on Medical-- http://www.ahrq.gov/consumer/cc/cc110508.htm

- Saving Money on Food-- http://www.webmd.com/food-recipes/guide/10-ways-save-money-food-shopping

- Cheap Sample Workout-- http://www.bhg.com/health-family/fitness/workouts-programs/anytime-anyplace-workout/

- The 2010 GWU study--

http://www.gwumc.edu/sphhs/departments/healthpolicy/pdf/HeavyBurdenReport.pdf

Sugar Shockers

Carbohydrates provide your body with energy. One type is simple carbs. They are broken down & absorbed quickly. While this can lead to blood sugar spikes, sugar in moderation can be part of most healthy diets.

Some healthy choices have natural sugars. Examples are fruits & dairy products. Despite their calories still counting the same, they have benefits such as vitamins, minerals, or fiber.

Added sugars (aka empty calories) don't help your body nutritionally. They are often blamed for weight gain & an increased risk of other health issues.

Although few people would sit & eat multiple teaspoons of sugar, that actually happens with some processed foods. Americans tend to eat an average of 22 teaspoons per day. This equals 355 empty calories.

Some sugar shockers include--

- 6 ounces of flavored yogurt: 27 - 33 grams of sugar

- 8 ounces of apple juice: 26 grams of sugar

- 8 ounces of sweet tea: 20 - 24 grams of sugar

- 2 tablespoons of barbeque sauce: 12 - 15 grams of sugar

- 1 packet of instant flavored oatmeal: 12 -14 grams of sugar

- 1/2 cup spaghetti sauce: 11 - 12 grams of sugar

(Exact grams will vary based on brand & serving size.)

For more info, check out:

- http://women.webmd.com/health-news-11/tempting-sugary-foods?ecd=wnl_din_060611

- http://www.webmd.com/food-recipes/features/sugar-shockers-foods-surprisingly-high-in-sugar

- http://www.sugarstacks.com/beverages.htm

- http://www.webmd.com/food-recipes/features/health-effects-of-sugar

- http://shine.yahoo.com/channel/health/what-happens-to-your-body-after-you-drink-a-soda-every-day-for-a-long-time-2494154/

Food Safety at Picnics

Happy 4th of July!

The Centers for Disease Control (CDC) estimate that 1 in 6 Americans get sick from a foodborne illness each year. In some cases, people need to be hospitalized or may even die.

Summer picnics bring additional challenges to keeping food safe. Here are some tips from the US Department of Agriculture (USDA):

- Keep cold foods cold. Use ice bags/packs to chill foods. Putting coolers in the shade & limiting how often they're opened will help prolong the cold.
- Cook meats thoroughly. Make sure to keep hot foods hot.
- Avoid contamination. Thoroughly wash or use different plates & utensils for raw & cooked meats. Don't forget to wash hands after touching raw meat. Discard marinades (or cook to a boil before re-using on cooked foods). Wash fruits & veggies before serving.

In hot weather, food should not sit out more than 1 hour. Any food left out for over 2 hours in the heat should be thrown away. (Remember, when in doubt... throw it out!)

For more suggestions & specific temperatures, check out http://www.foodsafety.gov/keep/events/summervacations/index.html.

As a side note, here's a tasty mayo-free coleslaw recipe (since mayo spoils quick in the heat). It's crunchy, a little sweet, a little salty... & gotten great reviews! I use less honey, skip the salt, & use sunflower seeds & dried cranberries instead (easier to find).
http://www.myrecipes.com/recipe/country-apple-slaw-10000001831919/